Despite the fact that going to the gym and lifting weights are essential components of any program designed to increase muscle mass, unfortunately, a lot of the time, people ignore the fact that the food that you eat also plays a very crucial role in the equation.
If you want to achieve your optimal muscle mass and size, you simply cannot do so with a poor diet. Therefore, to suggest that it plays an important role would be a massive underestimate of its significance. If you are not eating the appropriate foods in the appropriate quantities, you might as well not bother working out at all. No amount of bench presses or bicep curls will benefit you if you are not consuming the appropriate nutrients.
Proteins, lipids, and carbohydrates make up the macronutrients, which are often referred to as simply “Macros” in some circles. It is vitally necessary to consume the appropriate quantity of each, and because of this, you should educate yourself so that you have at least a fundamental understanding of everything.
When it comes to choosing which macronutrient ratio is ideal for gaining muscle, the answer varies heavily on the person’s size as well as their goals and ambitions. The diet of a bodybuilder who weighs 275 pounds and wants to increase muscle mass quickly or bulk up to more than 300 pounds is not going to be the same as the diet of a man who weighs 180 pounds and wants to add a few pounds of lean muscle.
Continue reading for some helpful advice on how to determine your ideal macronutrient ratio and how to achieve it.
Calculate your macros
As was mentioned before, there is no specific number of macronutrients needed to create muscle because this number is determined by factors such as your genetics, your exercise levels, your size, and your overall objectives. The good news is that you can find a variety of helpful macro calculator tools on the internet with little more than an internet search. After entering a few pieces of basic information about yourself, you will be presented with a percentage breakdown of what your macros ought to be.
The majority of bodybuilders strive for a diet that is roughly 50 percent protein, 30 percent carbohydrates, and 20 percent fat.
Find out which foods you absolutely have to consume
The following step, after determining your daily macronutrient goals, is to become familiar with the kinds of foods that should be consumed.
When you are attempting to gain muscle, the majority of the protein that you consume should come from clean and healthy sources like egg whites, lean beef, chicken, fish, and other seafood, as well as fish and seafood. Complex carbohydrates, like rice, beans, potatoes, whole grain bread, pasta, and other whole grain products, should make up the bulk of your daily carbohydrate intake. You should only consume fats that come from nutritious sources like oily salmon, avocados, organic eggs, and almonds in your diet. Organic produce is almost always superior.
Watch out for macros that are hidden
One of the most common errors is to let oneself be fooled by the “hidden” macros that are present in particular foods. For instance, while it is common knowledge that meat is an important source of protein, it is also true that certain types of meat, such as salami and bologna, have relatively high levels of fat.
Despite this, there are still many people who eat fatty meats, count the amount of protein that the meats have, but either forget about the fat or are unaware that the meats include fat. This indicates that at the end of the day, they may very well have consumed far more fat than they needed to have done. This, in turn, may cause them to gain weight, or at the absolute least, will slow down the rate at which they lose weight.
Make your own food plans in advance
Instead of waiting until the last minute to figure out what you’re going to eat, planning your meals in advance can be another extremely helpful tip. When you plan your meals for the week ahead of time, you will have more time to prepare the foods and materials you will need. It will be considerably less difficult for you to achieve your goals.
Make your meal plans revolve around one another
Another mistake that people frequently make is failing to organize their meals around each other. You have a limited capacity for consumption, so it is important to make appropriate preparations. You need to make sure that you plan ahead because missing a meal or eating it at the wrong time might have a domino effect on the rest of your meals.
Make use of available technology
Thanks to advances in modern technology, you can keep track of your daily macro consumption with the help of applications and software. These provide you with the ability to not only manually enter the meals and drinks you’ve ingested but also scan barcodes, enter weights and volumes, and then provide you with the precise macro ratio of each meal. In addition, you can manually enter the foods and drinks you’ve consumed.
Software and mobile applications are convenient since they do not leave anything to chance and enable users to record every single thing they have taken in. In addition to this, they keep a running tally, which ensures that you are always aware of your current standing in relation to meeting your daily macro goal.